Machine for 2 Min
Down/Up Dog – 4
Inchworms – 4
Thread the Needle – 8
Samsons with Twist – 4
Runners/Hammy – 4
Windmills – 10
Squat/Hammy – 4
Tin Man’s/Heel Drives
Barbell Warm-Up:
Good Mornings – 5
Back Squat – 5
Elbow Rotates – 5
RDL’s – 5
One Rep Back Squat
DB Snatch – 10
Curtsy Lunge – 10
Burpee over DB – 10
6 @ 70%
5 @ 75%
3-4 @ 80%
2-3 @ 85%
1-2 @ 90%)
3 sets
24 R1/L2 Double DB walking lunge
30 rep seated banded hammy curls
both partners start at the rower
Partner 2 will wait while Partner 1 rows 10/8 cals then pick a weight and carry it across the room – once across the room partner 1 will continue to hold weight however theyd like until partner two rows 10/8 cals and brings more weight over and holding it until partner 1 repeats the cycle.
Score is added weight carried across the room in the 25 minutes.
Build to a heavy power clean
For Time
15 min cap
Spicy RX+
30 Pull UPs
10 Deadlifts at clean weight
20 C2b
10 Deadlifts at Clean weight
10 Bar muscle ups
10 Deadlifts at clean weight
50′ HSW
MIld RX
25 Pull UPs
10 Deadlifts at Clean weight
15 C2b/pull ups
10 Deadlifts
5 BAr muscle up/ burpee pull ups
10 Deadlfits
15/10 HSPU or 25′ hsw
Pico
25 Pull up (easiest)
10 Deadlifts
20 PUll UPs (harder)
10 Deadlifts
15 PUll ups (hardest)
10 Deadlifts
10 partial wall walks/ pike push ups/ Barbell shoulder to overhead
For Time – 15 min cap
25 Banded Pull Ups
10 Deadlifts
20 Wide Grip Banded Pull Ups
10 Deadlifts
15 Ring Rows
10 Deadlifts
10 Pike Handstand Walks
<= 120# start @60% and increase by 2.5# every week 125-185 Start at 50% add 5# every week 185-255 start at 60% Add 5# every week 255-360 start at 50% Add 10# every week 360+start at 50% add 15# every week)
Amrap 14
Spicy RX+
30 Double unders
15/12 Calorie Bike
10 DB shoulder to overhead 50s/35s
5 Box jump overs 30/24
Mild RX
Same as RX+
35s/25s
24/20
Pico
30 singles
15/12 calorie Bike
10 DB or BB shoulder to overhead
5 box jump or step ups
